A one-arm cable pulldown using a D-handle, often from a half-kneeling or seated position. Trains each lat independently through a long range of motion.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Attach a D-handle to a high cable. Sit or half-kneel facing it, holding the handle in one hand with the arm extended overhead.
Brace the torso and let the lat stretch at the top.
Pull the elbow down toward the hip, bringing the handle to shoulder level.
Squeeze the lat at the bottom without twisting the torso.
Return slowly to full extension, then switch sides after the set.
Breathing: Exhale as you pull down, inhale as you return.
Elbow to hip
Stay square
Big stretch at the top
Rotating the torso to move the weight
Pulling mostly with the biceps
Shrugging at the top
Use a moderate load so the torso stays stable.